Exercises / Hip & gluteal
Two-hand kettlebell swing
- Strength
- Hip & gluteal
- Kettlebell
Use a quick hip extension to swing a bell to about chest height, then hinge to absorb its return.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Technique-focused dose: 5-10 swings per set with a light bell and rest between sets.
Start: Standing hinge
Steps
- Hinge back with the bell held in both hands.
- Drive the hips forward to float the bell to chest height.
- Let the bell return between the thighs while hinging again.
Cues
- Power comes from the hips
- Keep the arms relaxed
Common mistakes
- Squatting deeply
- Lifting with the shoulders
- Overarching at the top
Used for
- Hip-hinge power progression
Take care (3)
- Start with a light load and a clear floor.
- Stop for sharp back pain, dizziness or loss of form.
- Learn the slow hinge before adding speed.
Evidence (1)
- A small biomechanical study of seven men found high gluteal and back-extensor activation during 16-kg swings; it did not test treatment effects.1
Easier
Harder
References (1)
- McGill SM, Marshall LW. J Strength Cond Res. 2012;26(1):16-27. Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads